Strength
Bench Press: 3-4 sets of 4-6 reps @ 21X1 tempo
In between sets, perform 6 weighted straddle waves with a :10 hold in the bottom position on the last rep.
Notes
Perform all working sets at the same weight. Aim for 6 reps on each set. If you are able to achieve that this week, you may increase the weight next week. If you stop short of 6 reps on any working set repeat the same weight next week at try for sets of 6 across.
For the weighted straddle waves, athletes will sit high enough to start with a neutral spine, then fold the head down followed by the upper back one vertebrae at a time. Once you can’t get any lower you will extend back up one vertebrae at a time, with the goal of being able to regain a neutral spine in a lower position before raising back up to the top.
Conditioning
AMRAP 12
15 burpee box jump overs
10-12 calories
10 power snatch
10-12 calories
Notes
Today’s workout is an AMRAP of calories, burpee box jump overs, and power snatches. Your score is the total number of rounds and reps you complete across the 12 minutes.
The burpee box jump overs should take no longer than 1:30. If this sounds aggressive, you may decrease the number of burpee box jump overs to 12 or go to normal burpees.
Power snatches should be light enough so you can keep the snatches unbroken throughout the workout.
Calories should take no longer than about :45. You may decrease the calories to 8-10 if this is an aggressive pace.